Let’s hear some fitness, injury or personal wins from everyone from this past week. I’ll start things. I was able to get in either a training session or a cardio session (even an evening walk) everyday this week. Things are going to look different over the next couple of with our wedding coming up but it was good to stay at it! Let’s hear from you. What your big win? Comment below 👇

Most people train their core like it’s only about moving the spine — endless crunches, sit-ups, or twists. But for athletes (and anyone who wants to move pain-free), the core’s real job is stability — controlling the spine and pelvis under load so your arms and legs can do their job. An example of core straining that is looking at resisting movement from all different directions would look like this: 1️⃣ Anti-extension → McGill Curl-Up → Plank → Ab Wheel 2️⃣ Anti-lateral flexion → Side Plank → Copenhagen Plank → Unilateral Farmer Carry 3️⃣ Anti-rotation → Bird Dog → Bear Crawl → Single-Leg RDL This way, you train your core to handle forces in all directions — exactly what happens in sport and life. Now why is training you core important? The core isn’t just your abs—it’s the entire system of muscles that stabilize your spine, pelvis, and rib cage. Its primary job is to transfer force efficiently between the upper and lower body while protecting the spine from excessive movement or load. Research shows that better core stability is linked to: - Reduced injury risk — particularly low back pain and lower extremity injuries in athletes (Huxel Bliven & Anderson, Sports Health, 2013). - Improved performance — enhancing sprinting, jumping, and change-of-direction ability by creating a more stable base for limb movement (Reed et al., Sports Medicine, 2012). - Efficient force transfer — allowing you to generate more power in lifts, throws, and hits without “leaking” energy through poor trunk control (Behm et al., Sports Biomechanics, 2010). In short, a strong, stable core means you can move more powerfully, with less wasted motion, and with a lower chance of breakdown over time. What do you do for core training? And if you have no clue where do start, go to the movement prescription in the classroom section and get started.

I was scrolling through my timeline and came across a picture of Alphonso Davies, the Bayern Munich football (soccer) star. In the photo, you can clearly see how much muscle he’s lost since his ACL surgery. It made me think about how many people have been in that exact same situation. Here’s the difference: while Davies has world-class rehab resources, most people’s recovery stops the moment they can get through daily life without pain. The problem? That’s not where rehab should end. Most of us want to get back to the things we love—whether that’s rec sports like flag football, golf, pickleball, running, or even just chasing after the kids. But after an injury, we rarely train specifically for those demands. The result? More injuries. More compensations. A growing list of problems without ever getting closer to your goals. Does this sound familiar? Drop a comment below ⬇️

I went down a bit of a rabbit hole this week watching training content. First was the Arizona Wildcats football team doing their in-season workouts—lots of stability drills, balance work, and injury-prevention stuff you don’t always see in regular gym programs. Then I watched Marquese Brownlee break down the tech he uses for training and recovery—some of it’s pretty simple, but super useful even if you’re just a weekend warrior.If you’re into sports, staying healthy, or just finding ways to recover faster, these kinds of videos are gold. You see what the pros are doing and start realizing, “Hey… I could actually do some of this too.” Biggest thing with these videos is that there are a lot of techniques that they are using for their athletes that cost a person nothing but have a large impact as opposed to to the expensive tech which people tend to gravitate toward. Check them out this weekend! Do you use any recovery tools like these?

Twist an ankle or tweak your knee, and what’s the first thing you hear? “Just R.I.C.E. it.” 👉 Rest 👉 Ice 👉 Compression 👉 Elevation That was the gold standard for decades… but here’s the truth: ❌ R.I.C.E. is outdated. It might reduce pain temporarily, but it does nothing to speed up actual healing. In fact, too much rest and icing can delay recovery. 🔄 The New Standard: P.E.A.C.E. & L.O.V.E. ❤️ For the first 1–3 days: P.E.A.C.E. - Protection – avoid aggravating movements - Elevation – to reduce swelling - Avoid anti-inflammatories – they can delay tissue healing - Compression – can help with swelling and stability - Education – understand your injury and don’t rush back too soon Then move into: L.O.V.E. - Load – progressive movement to build tolerance - Optimism – your mindset affects recovery - Vascularization – get the blood flowing with light cardio - Exercise – targeted rehab builds long-term resilience 💡 Takeaway: You don’t need to “shut down” after an injury. You need a smart plan that moves you forward. Ever been told to just ice and rest for a week? Drop it in the comments — let’s talk about what would’ve actually helped.